Better Workout For You
1. Wait and Go
If you play a sport that requires a full sprint, remember that a full sprint strains the muscles of the lower body. To combat this, do stop-and-go exercises. For example, run 30 meters at about 80 percent of your effort, run at a slower pace for 5 to 10 meters, then run 30 meters again. Repeat this process five times.
Better Workout For You
2. On bent knees
About 3 out of four ACL injuries occur when players land or turn. If your knees are bent instead of straight, your risk of injury is greatly reduced, according to a report from JAAOS (Journal of the American Academy of Orthopedic Surgeons).
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3. Calm down
Heatstroke is not something that can be easily treated like a headache. To avoid this, stay calm and hydrated. Make sure the combined temperature is less than a humidity of 160. This is according to Dr. Dave Janda of IPSM.
4. Get the Proper Equipment
Poorly fitting gear or poorly sized equipment can be the cause of training injuries. The extra money spent on proper equipment goes a long way.
5. Do it the Right Way
Bad technology is just as bad, as bad equipment. Get advice from professionals and trainers, this advice is invaluable for your exercise or training regimen.
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6. Go West (or whatever direction)
If you're playing or training in multiple directions, your warm-up should be as well. Move sideways, backward, forwards, and all the other motions you'll be doing. This prepares your body.
Better Workout For You
7. Have filmed me
The camera doesn't lie. Show your video to a person well-versed in your training, so they can critique your fitness regimen.
8. Loosen the shoulder
Even a slightly injured rotator cuff can cause the shoulder to lose function. You may want to incorporate stretching to protect your rotator cuff.
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9. Take a Quick Dip
Schedule your swimming session early. Fewer people in the pool mean less of everything in the pool.
10. Protect Yourself
According to a study by UNC in Chapel Hill, wearing a custom-fitted mouthguard reduces the risk of injuries by 82 percent. Throw away the cash for a custom-fitted mouth guard and it'll last for years, including your smile and teeth.
11. Lubricate Your Tendon
Inquire about ultrasound needle therapy. These procedures are minimal, using ultrasound to guide the needle. The needle lubricates the bone, breaks up calcification, and heals scar tissue. Thirteen out of twenty patients saw improvement, and the session only takes 15 minutes of your time.
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12. Buy your running shoes after work
Go shopping in the evening, feet get swollen after a long day's work. It estimates how your feet will be after running three miles.
Better Workout For You
13. Do off-road running
If the surface is unstable, it trains the ankles to be stable.
14. Know where you are going
Whether it's biking, or skiing, be sure to walk dry on either path first. Many injuries can be avoided when you are familiar with the route taken.
15. Work hard
According to an article in the Journal of Sports Sciences, anxiety lowers your peripheral vision by three degrees and slows reaction time by about 120 milliseconds. Experienced athletes rely on the skills they've trained and practiced for when the going gets tough.
This keeps them cool under pressure, widening their vision so they can see the reaction very quickly.
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